I already finished the training cycle with press so I deloaded/tested today. Figured I’d do the same with deadlifts. I’ll pick up training next week after I test with floor press and Bulgarians next session. I think it’s a lil dumb to take a week off just a deload. I’m using dumbbells. I’ll be 100% in like 3-4 days of rest. I’ll pick up training next Tuesday after friday session.
Dumbbell Deadlifts
100 lb x 15
Press
60 lbs x 5
it feels great to hit my old standing ohp pr with dumbbells. That makes 2 ways to prove I got stronger besides the fact I hit 3 reps with 60 lb dumbbells in march. The dumbbell deadlifts were beautiful. I could only do 9 reps in march
@boilerman @dagill2
garagerocker. Really sucks I can only tag 2 people, but you guys helped me toss together a program. It worked too. I’ll let you guys know how I do with floor press on Friday.
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@garagerocker13 lol had to make a separate post to tag.
Hell yeah man, awesome work! Glad we could help.
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Awesome job dude, keep on rolling with it into next cycle.
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Awesome work man.
You’re progressing while others are regressing because you’re engaging your brain and putting the work in. Awesome to see.
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I found a good weight for bulgarians.
I’ll start with 50 lbs. @dagill2 in that video those are extended drop sets right? I think that would be good maybe one or 2 or so then do goblets.
Also today
Dumbbell Floor Press
90 lbs x 4
100 lbs x 1
In late march or so
Dumbbell Floor Press
85 lbs x 3
That’s really cool. I got stronger at around the same bodyweight and now I can floor press it with dumbbells lol. That was an ego lift ngl. I guess my brother hyped me up. Yeah I needed him to help me get these into position but that’s all.
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Good progress. Very close to being able to throw around 100’s for reps and that’s pretty great. Keep it up. How’s the physique? Any noticeable muscle gain?
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Yes, but with added pauses as well.
I would do it the other way round so get some strength work in with the goblets and burn out with the bulgarians, but feel free to try both. Notice how big the guy doing it with the extra medium dumbbells is though.
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I’ve noticed my legs have gotten more muscular. The quads.
Goblet Squats- 100 lb dumbell
1x12
1x10
1x5
Dumbbell Floor Press-70 lb dumbbells
1x15
50 lb dumbbells
1x22
1x12
1x15
Bulgarian Split Squat- 40 lb dumbbell
Right Leg-12 Left Leg-12
30 lb dumbbell
Right Leg-8 Left Leg-8
20 lb dumbbell
Right Leg-10 Left Leg-10
This session was yesterday
I added cardio finally. I was gassed doing this it was kinda funny. I found it in an article on t nation.
Jumping Jacks- 30 seconds
Mountain Climbers- 30 seconds
Burpees-30 seconds
Split Squat Jump- 30 seconds
@dagill2 should I add in ab work on days of cardio. I thought about doing ab work and cardio 3 times a week. 3 training days 3 cardio/ab days.
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Was this by Wendler? Looks familiar.
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I believe it was a 5/3/1 article by jim
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Sounds like a plan, try it and find out. I’d probably phase within slowly
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@dagill2 has a really good point here TL, there’s a decent chance you’ll burn yourself out if you try and jump right into 3 days a week of abs/cardio in addition to 3 days of training. Try adding one day for a week, then maybe 2 days for 2 weeks, then go to 3 days a week. Monitor how you feel. Even something this short can affect your training and you’ll want to account for it and adjust.
Again, super proud of how you’re pushing through training and making progress dude.
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Dumbbell Deadlifts- 100 lb dumbbells
1x16
85 lb dumbbells
1x5
1x5
Dumbbell Press-50 lb dumbbells
1x10
30 lb dumbbells
1x15
1x12
1x16
Romanian deadlifts Dropset
60 lb dumbbells
1x12
50 lb dumbbells
1x10
40 lb dumbbells
1x8
Still chasing after dumbbell deadlift 20 rep set with 100s
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Goblet Squats- 100 lb dumbell
1x15
2x10
Dumbbell Floor Press-70 lb dumbbells
1x20 ish (ok last rep was like 3/4 lol)
50 lb dumbbells
1x25
2x15
Bulgarian Split Squat- 40 lb dumbbell
Right Leg-15 Left Leg-15
30 lb dumbbell
Right Leg-7 Left Leg-7
20 lb dumbbell
Right Leg-5 Left Leg-5
Meant to post this on friday since it was done that day. It was a great session too.
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How are your legs feeling after them split squats? They always made mine even more sore than BB squats.
